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11/8/19? /#226 Barbell Club

By Wodify Admin | In WOD | on November 7, 2019

St. Louis – Valkyrie Fitness


“Dirty 30×2”

15 cal bike / 15 cal row

3 rounds

Push ups x10

Banded Pass thru x10

:30 lat stretch


500m ski “Benchmark”

Followed by 2 rounds:

Plank Bird Dog x10

DB plank pull thru x10ttl (10/12/)

Bench Press

Bench Press 5×5 @ 65% of 1RM

Then increase each set + DB tricep wkickbacks x20 (light) + Banded Dips x5

Metcon (Time)

3 rounds for time

Wt. sled push 200ft (50lbs)

Hand release push ups x10

300m row

Pull ups x5

DB walking lunges x40ttl (20lbs)



3 rounds

Sumo deadlifts x15 (35/53)

BW Russian Stepdowns x15ea

Resistance Donkey Kicks x15 ea


#226 Barbell Club

Warm up

2 Rounds

20 cal bike

Lateral lunges x20

Step downs x20ttl


Barbell Primer 2x

RDL x10

Strict press x10

Back Squat x10

Back Squat

15-20 mins focusing on back squat technique * score work up to 82% x3


15-20 mins focusing on deadlift technique *score work up to 75% x5


3 rounds

EZ curls x20

S/A tricep kick backs x10ea

DB up right rows x20

S/A high rows x20

Banded pull downs x20

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